High blood pressure is a condition when a person’s blood pressure is too high. It is in a bad condition. Most of the people are troubled by it. It may be due to health problems such as heart disease.

Mainly it happens due to the buildup of fatty plaques in arteries. It is the most common cause of coronary artery disease except its unhealthy lifestyle, poor diet, lack of exercise, being overweight and smoking can also be a cause of heart disease.

  • Heart disease includes disease

  1. It is caused by blood vessels which is similar to coronary artery disease.
  2. Heart rhythm problem
  3. Heart valve disease
  4. There can be heart muscle disease
  5. And heart infection
  •  Food that you must take in your diet

You should include healthy food in your diet like grains fruits, vegetables, and low-fat dairy products. Take low cholesterol in your food. It can help you to reduce your blood pressure.

Food that you must take in your diet
  • Take dairy food

Take dairy food like milk curd, paneer. It supports your blood pressure. Focus that what are you eating, when are you eating and how much are you eating.

  • Potassium-rich food

Potassium is the best source you should take potassium-rich food. It can be beneficial for blood pressure. Potassium also reduces the effect of sodium. Ask your doctor what should you eat and what you shouldn’t eat.

  • Buy any food product carefully

Read food labels when you buy food products. See it’s the manufacture date, expiry date, and ingredients. You have to avoid more sodium. It is harmful for you. reducing sodium in your food can improve your heart health and blood pressure by 5-6 mm Hg.

You can take sodium 2-300 grams in a day even less than it.

  • Try to avoid salt

Try to reduce salt in your food. It is bad for you.  Many people like more salt in food. But they are unknown that how does  It affect their body. There is a layer in the edge of your stomach, and when you take salt in more quantity so this layer is removed. It can be cause of high blood pressure, heart attack, kidney problems, fluid reaction stroke, and osteoporosis, etc.

  • Avoid alcohol

Try to avoid alcohol. It is really very harmful for your body. As it is a fact that drinking alcohol is good for high blood pressure. You can take one time in a day not more than it. And you don’t have to drink it daily. Drinking too much alcohol can increase your blood pressure.

  • Don’t smoke

Cigarettes affect your lungs directly.it damages your lungs. By smoking, your lungs melt. If a human lung is squeezed so you see that there comes poisonous substance. It's enough to kill you. if you take one cigarette that can also raise your blood pressure now you should understand that each cigarette can be heavy for you.

What are some exercises to control blood pressure?

  • Walking daily three times

Walk three times in a day. It can give you many benefits. First, your mind and heart will be fresh and happy. Second, your stress will decrease and you will feel active. This is the best exercise. It is helpful to reduce blood vessel stiffness that blood flow easily. If your blood flow is good so all body parts will work properly. Your heart will be healthy. It is found in research that 10 minutes walk can improve your blood pressure effectively.

  • Do cycling thirty minutes

Do cycling daily for thirty minutes in the morning. It is a very good exercise. I Will say that all people should do this exercise daily. It loses your weight as well as improves blood pressure. By doing cycling your body is active and your mind is fresh.

  • Swimming

Swimming is also a good exercise for high blood pressure patients. It is an enjoyable exercise in the summer season but don't try it in the winter season guys otherwise you can get ill.

young people should do this exercise for 60 -70 minutes while old people can swim 30- 40 minutes in a week.

  • Weight lifting

Lifting weight can also help to improve blood pressure. It is a strength training. It raises blood pressure temporarily. It can help in overall fitness. I  would like to suggest you that don't lift weight more than your ability. And old people should also lift less weight. They can take a brick and can do exercise.

 

 

Categories: DietDiseases

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